Comparing Nutrients in 300 calories Oat Milk VS Tomatoes

Weight per 300 calories

• Oat Milk: 561g
• Tomatoes: 1667g

Oat Milk has 3 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Oat Milk or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	50% 65g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	60.5% 44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	31.5% 23g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	19% 10.7g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	38.5% 231IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Calcium	69.3% 693mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49% 3.93mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	13% 486g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Milk vs Tomatoes:

• Oat Milk has 3.5 times more Vitamin B2 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Vitamin A, 8.8 times more Vitamin B3, more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C, 16 times more Vitamin E and 78.3 times more Vitamin K than Oat Milk.
• Both Oat Milk and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Oat Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oat Milk vs Tomatoes:

• Oat Milk has 4.2 times more Calcium, 1.5 times more Manganese, more Selenium and 3 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper, 1.6 times more Magnesium, 14.2 times more Potassium and 3.2 times more Water than Oat Milk.
• Both Oat Milk and Raw Ripe Red Tomatoes have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Milk has 1.5 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 78.2 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Oat Milk.
• Both Oat Milk and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oat Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.